Announcements
June 23rd: Outlier Beach WOD
June 23rd: Proving Grounds Team Fit competition, come support Norm, Karis, and Tom
July 14th: Civil War
Wednesday 6/20
Strength / Skill
Sandbag over shoulder 3×10
We currently have three strongman style sandbags filled to 70, 100, and 150 lbs. We can also use the 30 or 40 lb slam balls. Use this time to practice the sandbag lift technique, work up to the heavier weight as needed.
Metcon
Partner WOD
EMOM 16:
40 seconds bike
Partners alternate each minute
Score is total calories biked at the end of the 16 minutes
Today’s workout is a partner workout on the bike with a 1:2 work/rest ratio. Partners will alternate each minute on the bike, working for 40 seconds. The remaining 20 seconds of the minute is used as transition time, take this opportunity to adjust the seat height if needed and be ready to go on the start of the next minute. Athletes must stop pedaling at the 40 second mark, but the calories are allowed to bleed over.
If performing solo, stick to the same 1:2 work/rest ratio, so your workout will become 40 seconds biking every 2 minutes for 16 minutes. For consistency, all athletes will follow the gym clock for timing, do not try to set the bike computer to count your intervals. The coach will call out the timing.
If there are more than 12 people, the class will divide in half. One group will work with the sandbags while the other half bikes, switching after the biking is complete.
Extra credit
EMOM 10:
Min 1 – 12 ring rows
Min 2 – 20 v-ups (or 10 GHD sit-ups)